Barbell Lying Close-grip Press
The Barbell Lying Close-grip Press is a bench-based pressing exercise that shifts emphasis from the chest to the triceps. The narrower grip and tucked elbows make the upper arms work hard through the press.
Unlike a regular bench press, the goal is not to use the widest or strongest pressing position. The bar stays controlled, the elbows remain close, and the triceps drive the lockout.
The chest and front shoulders still assist, especially from the bottom of the rep, but the main training effect is on the back of the upper arms. This makes it a strong choice for building pressing strength and arm size.
Use it as a heavier triceps movement when isolation exercises feel too light, or as an accessory lift after your main bench press work.
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Instructions
- Lie on a flat bench and grip the barbell with your hands slightly inside shoulder width.
- Pull your shoulder blades back and down, then unrack the bar over your chest.
- Lower the bar under control while keeping your elbows close to your sides.
- Touch or approach the lower chest without letting the wrists bend back.
- Press the bar up until your elbows are straight, squeezing the triceps at the top.
Tips & Tricks
- Do not use an extremely narrow grip if it bothers your wrists.
- Keep the elbows tucked instead of flaring out wide.
- Lower with control and avoid bouncing the bar off your chest.
- Keep the forearms close to vertical as you press.
- Use a spotter or safety pins when lifting heavier loads.
Frequently Asked Questions
How close should my grip be?
A grip just inside shoulder width is usually enough. Going too narrow can strain the wrists and reduce pressing power.
Does this exercise replace triceps extensions?
It can complement them, but it is more of a compound triceps press. Extensions may still be useful for training the triceps through a longer stretch.
Where should I feel it?
You should feel most of the effort in the triceps, with some work in the chest and front shoulders.
